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发帖数: 11146 | 1 Resistance Band Exercises at the Office
Sep 8, 2011 | By Crystal Welch
Resistance bands provide a convenient and low-cost way to strengthen and
stretch your muscles throughout the day. You can store the bands in your
desk drawer or cabinet for easy access. Taking fitness breaks throughout the
day can relieve muscle tension and reduce injury risk. Consult your doctor
before starting any new exercise program.
Arms
Resistance-band curls help strengthen and stretch your arm muscles. Work on
strengthening your biceps by forming the resistance band into a loop. Hold
the loop in front of your body so the lower portion is just below your waist
while either sitting or standing. Place your right hand on the lower band,
palm facing down. Place your left hand on the top loop portion, with palm
facing up. While firmly gripping the band with both hands, stretch it as far
as possible. Hold this tension for 10 seconds. Slowly return to the
original position. Relax for 10 seconds. Repeat this exercise 10 times.
Back
Sitting in a chair during all day can result in slouched posture. Use your
resistance band to strengthen your upper-back muscles, improve your posture
and better support your spinal column. Place the band at chest level in
front of your body with elbows bent at a 90-degree angle. Turn your palms to
face the floor and grab a band end with each hand. Your hands will be
slightly wider than shoulder-width apart. Tighten your abdominal muscles.
Stretch the band by bringing your shoulder blades together. Hold this
position for 10 seconds. Slowly return to the original position and relax
for 10 seconds. Repeat this exercise 10 times.
Legs
Sitting in a chair all day can hinder circulation to the lower body. Work on
improving your lower-body circulation and functioning level by stretching
and strengthening your ankle and foot muscles. Take a short break for
resistance band exercises known as plantar flexions. Sit upright in your
chair with feet shoulder-width apart. Loop together one end of the
resistance band and slide your right foot into the loop. Place your heel on
the floor. Hold the other band end with your right hand. Press your foot
toward the floor as you stretch the band. Hold this position for 10 seconds.
Slowly return to the original position. Relax for 10 seconds. Repeat this
exercise 10 times. Do a set with your left foot and hand.
Hands
Many office workers sit at a computer all day using the keyboard
repetitively and increasing the risk of carpal tunnel syndrome. A resistance
band can help you improve strength and flexibility in your hands and
fingers. Loop together a resistance band. Place the band over the first
knuckle of each finger, including your thumb. Separate your fingers and
stretch the band as far as possible. Hold this stretch for 10 seconds.
Slowly return to the original position. Relax for 10 seconds. Repeat this
exercise five times whenever you feel tension building in your hands.
References
Mayo Clinic; Office Exercise: How to Burn Calories at Work; 2009
http://www.mayoclinic.com/health/office-exercise/SM00115
American Council on Fitness; Whole-Body Exercise Band Workout; 2011
http://www.acefitness.org/getfit/rubrbndwkout.pdf
Hep2go; Elastic Band Plantar Flexion; 2011
http://hep2go.com/photos/ankle_foot/exs_editor/elastic_band_pla
Hep2go; Rubber Band Extension; 2011
http://hep2go.com/photos/elbow_wrist_hand/exs_editor/rubber_ban
Article reviewed by Jay Lawrence Last updated on: Sep 8, 2011
Read more: http://www.livestrong.com/article/538582-resistance-band-exercises-at-the-office/#ixzz1sJpLvlM5 | P****D
发帖数: 11146 | 2 对坐在办公室一动不动的我来说，这文章很有用。虽然我还劝过别人要设个闹钟，每隔
半小时走动走动，但是真正工作的时候老是这么打断自己思路也不现实。条件不允许的
时候，这种坐在原地也能做的活动更有其意义。 | b****i
发帖数: 11322 | 3 very good, will go to marshalls tonight! |
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